Breathe Better, Sleep Better, Live Better Podcast

This week, I’m thrilled to play an encore of the interview I had in 2013 with one of the greatest sleep physicians of our time, Dr. Christian Guilleminault from Stanford University. He first described upper airway resistance syndrome (UARS) in 1993. Along with Dr. Dement, he co-coined the term, OSAS. Sadly, he recently passed as at the age of 80. This episode is a tribute to his incredible contributions and legacy to the sleep community.

Shownotes

Original 1993 UARS paper

Direct download: Podcast_70_Guilleminault_Encore.mp3
Category:Podcast -- posted at: 7:40am EDT

One of the most common questions I get asked is, "Where can I find someone like you in my area to help me with my sleep problem?" Even in big cities like New York and Los Angeles, people are frustrated by not knowing where to even start.

In this episode, Kathy and I will give you my long answer, including who, why how, where and what to look for when starting or troubleshooting your sleep-health journey.

Shownotes

Sleep Interrupted: A physician reveals the #1 reason why so many of us are sick and tired 

Cognitive Behavioral Therapy for Insomnia 

Totally CPAP: A Sleep Physician's Guide to Restoring Your Sleep and Reclaiming Your Life

Inspire hypoglossal nerve pacemaker

Academy of Orofacial Myofunctional Therapy

Myofunctional therapy for OSA meta-analysis

Dr. Melvin Moss

Paula Fabbie, myofunctional therapist 

AHI < 5 sleep endoscopy study

American Academy of Dental Sleep Medicine

American Academy of Sleep Medicine Oral Appliance guidelines

Interview with Dr. Bill Hang

Interview with Dr. Kasey Li on maxilla-mandibular advancement

doctorstevenpark.com/sleepprofessional

Direct download: Podcast_69-_How_to_Find_the_Right_Sleep_Professional.mp3
Category:general -- posted at: 7:17am EDT

In this episode, Kathy and I have an enlightening discussion about the good, bad, and ugly aspects of light. Some of the topics covered will be:

  • How light exposure and affect your appetite hormones and cause weight gain
  • How sun exposure may lower your risk of cancer
  • Why working at night may increase your risk for cancer.
  • How new technology is ruining our sleep and making us fat
  • How to use natural sunlight to sleep better and stay thin.

Shownotes:

Lights Out book by TS Wiley

Blue blocking glasses

F.lux - Computer screen blue light filter

Bright light box for seasonal affective disorder

7 Ways Black Electrical Tape Can Help You Sleep Better

Nobel 2017 award in medicine and physiology

Vitamin D levels and risk of cancer study

Addressing the health benefits and risks, involving vitamin D or skin cancer, of increased sun exposure 

Sunscreen SPF guide on EWG

 

 

 

Direct download: Podcast_68_-_How_Light_can_be_Good_Bad_or_Ugly.mp3
Category:Podcast -- posted at: 7:49am EDT

In this episode, Kathy and I will talk about a very common topic, hormones. In particular, how lack of sleep can negatively affect all your hormones, which can potentially aggravate weight gain, poor energy, and increased stress. 

In this episode, Kathy and I will talk about a very common topic, hormones. In particular, how lack of sleep can negatively affect all your hormones, which can potentially aggravate weight gain, poor energy, and increased stress. 

Shownotes

Hormones covered:

  • Thyroid
  • Estrogen and progesterone
  • Cortisol
  • Melatonin
  • Atrial natriuretic peptide
  • Insulin
  • Grehlin and leptin
  • Vitamin D
  • Growth hormone.

Feeling Fat, Fuzzy or Frazzled, by Dr. Richard Shames

Atrial Natriuretic Peptide article by Dr. Deb Wardly

Vitamin D interview with Dr. Stasha Gominak

Sicker, fatter, Poorer by Dr. Leo Trasande

Sleep, Interrupted by Dr. Steven Y. Park

Second Spring by Dr. Maoshing Ni

The Woman Code by Alyssa Vitti 

The Wisdom of Menopause by Dr. Christiane Northrup 

Keep Swimming Clip in Finding Nemo

https://doctorstevenpark.com/hormones

Breathe Better Sleep Better Live better Podcast 

 

Direct download: How_Sleep_Affects_Your_Horomones.mp3
Category:Podcast -- posted at: 6:03am EDT

Summer is in full swing and there's no better time to get fit and get slim than now. And I know that a lot of our listeners are starting their Keto, Paleo, Whole30 or whatever diets that are really popular right now. And there's nothing wrong with that. But tin this podcast Kathy and I will talk about an issue that not a lot of people think about when they're going on a diet or they're starting off trying to lose weight. And that issue is, are you sleeping well? Are you sleeping long enough? And that's something that most of us don't think about. We don't connect sleep with weight, but that's a huge, huge problem that one needs to address before you do any sort of diet regimen. 

Shownotes

Glamour article on weight loss

Glamour weight loss experiment

Youtube video on nasal dilators

Toxins podcast

Candlelight disrupts circadian rhythm study. News article

Knee LED study NYT article

How to optimize your bedroom for better sleep. mykoreanamericanhome.com

NOSTRILS post

Prescription medications podcast blogpost

doctorstevenpark.com/loseweight

Direct download: Podcast_67_-_How_Better_Sleep_Can_Help_You_Lose_Weight.mp3
Category:Podcast -- posted at: 10:13pm EDT

In our last podcast, Kathy and I talked about how many commonly prescribed prescription medications can either make you gain weight or ruin your sleep. I this episode, we will discuss 7 steps you can take to prevent ever having to need them, or begin to wean off these medications. 

Show Notes:

  1. Prioritize sleep like your most important appointment 
  2. Optimal breathing while awake and while sleeping
  3. Sleep hygiene 

Upper Airway Resistance Syndrome 

Obstructive sleep apnea 

  1. Eat a healthy, organic toxin-free diet

Fed-Up Movie

  1. Eliminate environmental toxins or allergies

Podcasts on home toxins (part 1, part 2)

  1. Light toxicity
  2. Phone and email restrictions
  3. Vitamins and supplements

Reader Survey Link

doctorstevenpark.com/medications

Direct download: Podcast_65_-_How_to_Sleep_Better_Without_Medications.mp3
Category:Podcast -- posted at: 9:25am EDT

Prescription medications are the mainstay of modern medicine. But what we don’t realize is that many common medications have the potential to make you fat or ruin your sleep. Please join Kathy and me as we discuss 12 Medications That Can Make You Fat or Ruin Your Sleep. This is Part 1, and in our next podcast, we will go over various ways to avoid prescription medications. 

Shownotes: 

3 reasons why we shifted from acute to chronic care for medications

3 pathways that medications aggravate sleep problems and weight gain 

  1. High blood pressure medications (lower melatonin and nasal congestion)
  2. Acid reducers (proton pump inhibitors)
  3. High cholesterol medications
  4. Antibiotics 
  5. Antihistamines
  6. Birth control pills

Estrogen dominance, Dr. John Lee

Wisdom of Menopause by Dr. Northrup

Estrogen promoting environmental toxins podcast

Endocrine disruption podcast (Trasande)

  1. Viagra and other medications for erectile dysfunction (nasal congestion)
  2. Oral steroids
  3. Antidepressants  

Reader comment about Paxil 

  1. Mood stabilizers

Upper airway resistance syndrome (UARS)

  11. Stimulants for ADHD

  12. Sleeping pills

Interview with Dr. Karkow on treatment resistant insomnia

Blog response on 7 Drugs That Can Cause OSA

https://doctorstevenpark.com/medications1

 

 


In this episode Kathy and I continue our conversation about the most common toxins that we're exposed to on a regular basis. We will talk about the potential dangers of fluoride, flame retardants and Chlorine. 

Show Notes:

Fluoride,  Flame retardants,  Chlorine

Previous podcast #62 on the following toxins: BPA, PTFE, phthalates, lead 

Dr. Weston Price: Nutrition and Physical Degeneration

Sleep Interrupted: A physician reveals the #1 reason why so many of us are sick and tired 

Why Some Women Have Throat Pain Before Periods

Fluoride and IQ study

Chlorine swimming pool and asthma study

Negative health effects of chlorine

Branch Basics Discount

Direct download: Podcast_63_toxins2.mp3
Category:Podcast -- posted at: 7:09am EDT

I don't want to sound like Chicken Little, but the sky is not falling. However, we are literally bathing in a myriad of potentially toxic and harmful toxins and pollutants in our everyday lives. We touched on some of these toxins during my interview with Dr. Trasande. In Part 1 of today's episode, Kathy and I will go over 4 of the 7 common toxins that all of us may be exposed to on a regular basis. Some of these can definitely affect your sleep quality. Stay tuned for our next episode when I reveal the next 3 toxins.

Click here to find out what these common toxins are and how you can lower your exposure. 

Show Notes

Dr. Trasande, author of Sicker, Fatter, Poorer interview

Slow Death By Rubber Duck

Sleep interrupted

Environmental Working Group (EWG)

Micro-poop theory article 

Homemade cleaning products on Pinterest 

Branch Basics cleaner review 

 

Direct download: Podcast_62_toxins1.mp3
Category:Podcast -- posted at: 2:52pm EDT

In this episodes, Kathy and I explain why certain supplements are essential to good gut health and brain function, as well as to potentially prevent damage from untreated obstructive sleep apnea or upper airway resistance syndrome. We end the discussion by exposing a major myth about a popular supplement. 

Show Notes 

Sleep Breathing Paradigm in Sleep, Interrupted

Inflammation and OSA article

Why Zebras Don’t Get Ulcers (Talks about stress)

Glyphosate podcast

Functions of the liver

Vitamin D podcast with Dr. Gominak

Dr. Deborah Wardly UARS and ANP paper and effects on magnesium

Sleep apnea and brain damage (Dr. Ron Harper interview)

Sleep deprivation and effects on gut biome article

Dr. Mercola’s information on probiotics

Ferritin level and limb movements article

Direct download: 060_-_7_Supplements_to_Fight_Fatigue_and_Brain_Fog.mp3
Category:Podcast -- posted at: 9:59am EDT

One of the most common questions I get asked is how I can stay so thin and healthy. Kathy and I answered this question in a previous podcast (How I Stay Thin, Happy and Healthy), but I wanted to go into more detail about the who, what, when, where, how and why we eat as it relates to our health. I’m not a nutritionist, but questions about food and what I eat is so common that I though it was important to address this important issue, from a sleep and breathing perspective.

 

Shownotes

Summary of How I Stay Thin, Happy and Healthy Part 1

  • Control our allergies 
  • Eliminate toxins
  • Eat organic
  • Breast feed
  • Cook at home
  • Elimination diet
  • Reprioritize habits and lifestyles
  • Nutritional supplements
  • More sun exposure
  • Be healthy before you conceive

Who?

What to Eat

  • Eat organic, non-packaged foods, and avoid gluten
  • Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It, by Dr. Josh Axe
  • Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health, by Dr. William Davis.
  • Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers, by Dr. David Perlmutter
  • Keto and Paleo diet

When to Eat

  • Don’t eat or snack (or alcohol) within 3-4 hours of bedtime.
  • Sleep Interrupted: A physician reveals the #1 reason why so many of us are sick and tired, by Dr. Steven Y. Park
  • Glamor article: You Can Do This! The Sleep Diet Is Here

Where to Eat

How to Cook

Why to Eat Healthy

  • Most important

Summary

  • Eat organic
  • Non-GMO
  • Little to food packaging
  • Use ingredients as close to the source as possible
  • Supplements (Vitamin D, omega-3, magnesium, probiotics, etc.)
  • Better breathing and sleep hygiene
  • Poor sleep causes poor digestion
  • Choose one item on this list and layer on other areas once you succeed

 

https://doctorstevenpark.com/thinhappyhealthy2
Direct download: 059_-_Thin_healthy_happy_2.mp3
Category:Podcast -- posted at: 10:33am EDT

Why are our kids sicker, fatter these days? Dr. Leonardo Trasande, author of the book, Sicker, Fatter, Poorer: The urgent threat of hormone-disrupting chemicals to our health and future…and what we can do about it, answers this question. I’m so excited to have the privilege of interviewing the author about this important topic on this episode today. He will answer the following:

  • How the dose does not always make the poison  
  • How do these chemicals affect the obesity epidemic in our children?
  • Can you please elaborate on male reproductive and fertility issues. 
  • How is this problem affecting girls? What about it potential effects on the rate of breast cancer?
  • How can you determine if a study or journal article is credible and scientifically sound or a platform with industry supported backing?
  • What can we as parents do to fight this problem?
  • Where can our listeners find your book and find out more information about you?
Direct download: Trasande.mp3
Category:Podcast -- posted at: 9:00am EDT

You’re excited that you were finally diagnosed with obstructive sleep apnea. This could explain your years of chronic fatigue, weight gain and headaches. You start using your new CPAP machine at home with some degree of anticipation as well as a bit of trepidation. The first few days are a bit challenging but you decide to keep trying. After another 3 weeks of misery, you call your sleep doctor but she is not helpful. The equipment company send you a new mask, but that makes no difference. At this point you’re ready to give up. 

In this podcast epode, Kathy and I give 5 reasons why regardless of which sleep apnea treatment you start with, you should not give up.

What combination of sleep apnea therapy worked for you?

Email me at doctorpark@doctorstevenpark.com

_____________________________________________

Show Notes

Threshold Concept blog post

Heal Your Headache interview with Dr. David Buchholz

CPAP troubleshooting steps podcast

Totally CPAP book

Nasal surgery and CPAP study

Unstuff Your Stuffy Nose ebook

Two things that go flop in the night blog post

CPAP vs. APAP, Bilevel

Glyphosate in our food supply podcast

Slow Death By Rubber Duck book

Pinterest board on cleaning products

Dr. Josh Axe

Dr. Joseph Mercola

The Autoimmune Fix book by Dr. O’Bryan

Interview with Dr. Stasha Gominak on Vitamin D

 

doctorstevenpark.com/treatmentfail

Direct download: Podcast_58-_Why_Sleep_Apnea_Treatments_Dont_Work_For_Some_People.mp3
Category:Podcast -- posted at: 7:00am EDT

In this episode, I have a discussion with Dr. Bill Hang, one of my original mentors who inspired me to connect the dots between dental crowding and sleep apnea. He will answer the controversial question, "Can traditional orthodontics cause obstructive sleep apnea"? 

Show Notes

Sleep Interrupted: A physician reveals the #1 reason why so many of us are sick and tired 

Dr. Brian Palmer

Dr. Bill Hang: Faceocused.com

Shut Your Mouth and Save Your Life by George Catlin

Corruccini book

Esthetic line

Evidence Supports No Relationship between Obstructive Sleep Apnea and Premolar Extraction: An Electronic Health Records Review

Orthodonticsandosa.com (promo code: turning point)

 

Direct download: 057_-_Bill_Hang.mp3
Category:Podcast -- posted at: 11:00am EDT

You made your New Years resolution to lose, weight, stop smoking or sleep better. But why is it that it’s so hard to keep going, let alone even to get started? If you have untreated obstructive sleep apnea (OSA), kathy and I will cover 5 of the most common reasons why people fail in keeping any goal in life. 

Show Notes

How OSA Can Ruin Your New Years Resolutions blog post

Sleep apnea and cancer link

Sleep Apnea Darth Vader Photo

CPAP Alternatives podcast

Sleep apnea and erectile dysfunction blog post

Sexual intimacy and OSA blog post

OSA and brain damage interview with Dr. Harper

Brain dysfunction and sleep deprivation  interview with Dr. Borelli

SMART goals

Historical figures who took regular naps

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What are your specific sleep goals for 2019?

Click here to respond.

Direct download: How_Sleep_Apnea_Can_Kill_Your_2019_Goals.mp3
Category:Podcast -- posted at: 5:32pm EDT

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